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Training Log Archive: Sarah

In the 30 days ending Jun 30, 2009:

	activity	#	time	miles	km	+m
	Orienteering	7	8:43:44	22.12	35.6	510	23 /	36c	63%
	Running	8	3:33:38	15.66	25.2
	other	2	1:00:00
	stationary bike	1	30:00
	Total	17	13:47:22	37.78	60.8	510	23 /	36c	63%
averages - sleep:7.9

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Tuesday Jun 30, 2009 #

Orienteering (Sprint) 22:59 [5] 2.5 km (9:12 / km)
shoes: New Balance 472

Siror. 1:5 000. Legs felt heavy while warming up but loosened up nicely. Felt slow yet rushed. So much to think about. One big mistake but otherwise okay.

Orienteering (Middle Training) 1:26:44 [3] 3.7 km (23:26 / km) +240m 17:42 / km
shoes: New Balance 472

Passo Creda. 1:10 000
Legs are sore. Map was a bit out of date and not the nicest area. I felt out of touch a lot but managed to keep the flow going. No flags out which made it more tricky.

Monday Jun 29, 2009 #

Orienteering (Middle Training) 1:26:44 [3] 4.3 km (20:10 / km)
shoes: New Balance 472

Passo Creda. 1:10 000. Coped okay with the first session. My navigation wasn't bad just slow going. I fell on my butt every ten seconds. I definitely need to get O'shoes

Orienteering (Middle Training) 1:35:05 [3] 4.1 km (23:11 / km)
shoes: New Balance 472

San Martino Sud. 1:10 000. Insane climb to the start. Infact the whole course was a bit insane, but it was fun. My nav was okay.

Sunday Jun 28, 2009 #

Running 30:00 [3]
shoes: New Balance 472

Went for a morning run with Nic and Jess.

Saturday Jun 27, 2009 #

Note

We were going to go for a run but it was raining. Walked around Venice all afternoon.

Thursday Jun 25, 2009 #

Note

Leaving for Italy today. Have a long stop over in dubai so we'll only arrive tomorrow afternoon

Wednesday Jun 24, 2009 #

other 50:00 [3]

Inter-house hockey. We played 5 ten minute games. Hard work but a bit of a joke. Glad I haven't lost the touch:-)

Tuesday Jun 23, 2009 #

Running 18:31 [2] 3.0 km (6:10 / km)
shoes: Adidas Response

A nice, easy run along derby, down queen, along notingham and up nile. Bit cold out.

Sunday Jun 21, 2009 #

Orienteering race 1:07:02 [5] *** 6.6 km (10:09 / km) +215m 8:44 / km
spiked:14/17c slept:8.0 shoes: New Balance 472

Gauteng Champs Long distance at Protea Ridge. Was an interesting area with lots of tricky paths. I had a smooth run. My navigation was good with no big mistakes. Had quite a few hesitations leaving controls in the first half due to lack of planning ahead and not wanting to mess up some big route choices. Lost a few seconds in the circle on #6, #12 and #15. Pleased with how I was running although I had to push really hard to keep moving towards the end. Was the first W20 by 3 minutes and 2nd on the course.
Great weekend with nice areas and my navigation is going well, fitness is decent and I really enjoyed myself.

Orienteering 20:00 [2] ***
8c shoes: New Balance 472

Had a quick warm up and then collected controls. Luckily just the close ones.

4 - Splits

Saturday Jun 20, 2009 #

Event: Gauteng Champs

Orienteering race 26:36 [5] *** 2.6 km (10:14 / km) +55m 9:15 / km
spiked:9/11c slept:8.0 shoes: New Balance 472

Gauteng Champs Middle Distance at Hennops Pride. Had a good run. I felt rushed and couldn't plan ahead up until #6 but didn't make any mistakes. I was worried for #7: the first long leg and a pit but I hit it okay. I almost overshot #10 but luckily I saw it. I must definitely read my control description more to save seconds. My cold seems to have cleared up so I could push hard. Won the course and was 4 minutes ahead of Salome.

C • Good run 3

3 - Splits

Wednesday Jun 17, 2009 #

Running warm up/down 15:00 [2]
shoes: Adidas Response

Played some frisbee and ran around the track to warm up. Then ran back up to the track after the last interval to warm down. Taking it easy.

Orienteering intervals 24:00 [4] 3.0 km (8:00 / km)
ahr:160 max:181 shoes: Adidas Response

Intervals at Wits. Did 4 sets of 4 controls. Took around 6 minutes for each set. Kept an eye on my heart rate.

Tuesday Jun 16, 2009 #

Event: JWOC Fundraiser

Orienteering 21:12 [4] 2.8 km (7:34 / km)
slept:8.5 shoes: Salomon XA Pro 3D

Test run at HeronBridge. Ran course A to make sure all the controls were in the right place and all the the gates were open for our fundraising event. Seems like most people enjoyed it. Turn out wasn't great though.

So far my cold seems to be pretty mild. I need to get better for Gauteng Champs...

Sunday Jun 14, 2009 #

Orienteering 1:13:22 [4] 6.0 km (12:14 / km)
slept:10.0 (sick) shoes: New Balance 472

Junior Training at Hennops. Started with a corridor exercise. Went pretty well with only minor mistakes and I didn't feel too bad. Then we did contours only, compass and line courses. Started to feel a bit dead towards the end. Definitely got a cold or something. Damn

Got our kit for JWOC :-)

C • i'll swap you 1

Saturday Jun 13, 2009 #

Note
slept:8.0

Have a bit of a sore throat...

Friday Jun 12, 2009 #

Running (old house) 25:16 [3] 4.0 km (6:19 / km)
slept:6.0 shoes: Adidas Response

Nice, chilled run with Alex. Calves were a bit sore.

Thursday Jun 11, 2009 #

other 10:00 [3]
slept:8.0

Had some fun in Biology today. We were doing a practical to determine the effect of exercise on pulse rate. I was my group's 'active participant' so I had to do 3 sets of 20 squats and had to run up and down 3 flights of stairs 3 times. Measured my heart rate before, directly after and 2 and 4 mins after each set. Was fun but cold.

Wednesday Jun 10, 2009 #

Note
slept:8.0

O' training was canceled because of the rain. It's not supposed to rain in winter!

C • da weatha sux 7

Tuesday Jun 9, 2009 #

stationary bike 30:00 [2]

Didn't feel like braving the cold so I stayed indoors. My legs are still a bit tender from Sunday

Sunday Jun 7, 2009 #

Running race (RAC 10km) 57:32 [5] 10.0 km (5:45 / km)
slept:6.0 shoes: Adidas Response

I enjoyed my run and felt good. Wasn't sure how to pace myself especially for the first few km's. My splits were a bit inconsistent ranging from 5:11 to 6:16. Managed to improve my 10km time by 9 minutes:-)

C • Great Run 3

Friday Jun 5, 2009 #

Running race (cross country) 22:43 [5] 4.2 km (5:25 / km)
shoes: New Balance 472

Inter-district team race at Sandringham. The top 3 schools in each age group from each district send 6 runners. We were pretty pleased to get through. Helpmekaar and PTA Girls were the others senior girls teams from our district.

Great atmosphere and love the route. I started pretty fast and managed to keep going. Wanted to throw up on the finish straight so luckily I didn't have to out sprint any one. Came 19! Time was 13 seconds faster than on the 18th of May.

Nice way to finish an awesome season of cross-country.

Wednesday Jun 3, 2009 #

Running 25:00 [3]
shoes: Adidas Response

Did a few laps round the track and some strides. Played some frisbee with Alex then ran down to hall 29 and back. Also did Garry's exercise on the field using cones.

Monday Jun 1, 2009 #

Running race (Cross Country) 19:36 [5] 4.0 km (4:54 / km)
slept:9.0 shoes: New Balance 472

Inter-districts at Golden Harvest.
The top 20 runners in each age group from each of the 3 districts qualify for this race so my goal was to not come last. I suffered from the start as I had to put in a big effort to hold on to the bunch on the ridiculously fast uphill start. I spent the next km recovering. The rest was equally painful but the route was interesting. I got a good rhthym going towards the end and managed to pass quite a few people on the last big hill.

I came 27th although aparently there was some mix up with marshals so the leading girls went the wrong way and although they still beat me they felt it was unfair, so refused to hand in their stickers. Either way I wasn't last :-)

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